Comparing Nutrients in 5 ounces Stewed Canned Tomatoes VS Frozen Cottage-cut French Fried Potatoes

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Frozen Cottage-cut French Fried Potatoes	6%	33%	61%

Macro Nutrients

	Stewed Canned Tomatoes	Frozen Cottage-cut French Fried Potatoes	Recommended Dietary Allowance
Energy	1.27% 37kcal	7.48% 217kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	8.45% 8.2g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	12% 3.9g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	NA	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.1g	3.6% 0.61g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.75% 8.77g	26% 34g	130g per day for Men 19-50 years
Sugars	6.9% 5g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	3.68% 2.66g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 2.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.028g	NA	g per day for Men 19-50 years
Fiber	3.73% 1.4g	11% 4.25g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	6.13% 3.43g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Frozen Cottage-cut French Fried Potatoes	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.43% 0.065mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	2.5% 0.033mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.23% 0.16mg	15.3% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.85% 0.024mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.77% 7.1μg	5.3% 21.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	12.4% 11mg	13.2% 12mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.84% 1.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Frozen Cottage-cut French Fried Potatoes	Recommended Dietary Allowance
Calcium	4.8% 48mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	22.2% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	23.6% 1.9mg	18.6% 1.5mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	3.64% 0.084mg	13% 0.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	4.05% 28.3mg	9.3% 65.2mg	700mg per day for Men 19-50 years
Potassium	8.63% 293mg	14% 479mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	3.5% 130g	2.56% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Frozen Cottage-cut French Fried Potatoes per 5 oz

Compare the macro and micronutrient content in 5 oz of Stewed Canned Tomatoes versus 5 oz of Frozen Cottage-cut French Fried Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Stewed Canned Tomatoes vs Frozen Cottage-cut French Fried Potatoes:

• 5 ounces of Stewed Canned Tomatoes have 1.5 times more Vitamin B2 than Frozen Cottage-cut French Fried Potatoes.
• While 5 oz of Frozen Cottage-cut French Fried Potatoes contain 2.2 times more Vitamin B1, 2.5 times more Vitamin B3, 4.7 times more Vitamin B5, 10.6 times more Vitamin B6 and 3 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Frozen Cottage-cut French Fried Potatoes provide similar amounts of Vitamin C per five ounces.
• 5 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 5 ounces of Frozen Cottage-cut French Fried Potatoes have insufficient amounts of Vitamin B2
• Both Stewed Canned Ripe Red Tomatoes as well as Frozen Cottage-cut French Fried Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Stewed Canned Tomatoes vs Frozen Cottage-cut French Fried Potatoes:

• 5 ounces of Stewed Canned Tomatoes have 4.9 times more Calcium, 1.3 times more Iron, 6.9 times more Sodium and 1.4 times more Water than Frozen Cottage-cut French Fried Potatoes.
• While 5 oz of Frozen Cottage-cut French Fried Potatoes contain 1.3 times more Copper, 1.3 times more Magnesium, 3.6 times more Manganese, 2.3 times more Phosphorus, 1.6 times more Potassium and 1.7 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• 5 ounces of Frozen Cottage-cut French Fried Potatoes lack sufficient amounts of Calcium
• Both Stewed Canned Ripe Red Tomatoes as well as Frozen Cottage-cut French Fried Potatoes lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Frozen Cottage-cut French Fried Potatoes contain 5.9 times more Energy, 30.4 times more Fat, 105.5 times more Saturated Fat, 5.9 times more Omega 6, 3.9 times more Carbohydrate, 3 times more Fiber and 2.7 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 6 and Protein